Thursday, July 4, 2013

Total distance

4,500 m

Estimated time

1 h 30 min

Focus: Aerobic speed: kick/swim 100s, then 50s, 100s and 150s in ones, twos and threes, with negative splits and fast finishes.

Warm-up (1,200 m, 25 min)

4 x

- 100 swim

- 100 kick/pull/drill

- 2 x 50 sprints

Main set (1,200 m, 26 min)

12 x 100 choice @ 1:30/1:40/1:50/2:00/2:10/2:20/2:30

1) kick-swim

2) swim-kick

3) kick or swim fast

Main set 2 (1,800 m, 33 min)

6 x doing 1 of each, 2 of each, 3 of each

- 50 ez @ 45/50/55/1:00/1:15/1:30

- 100 neg split @ 1:30/1:40/1:50/2:00/2:30/3:00

- 150 last 50 fast @ 2:15/2:30/2:45/3:00/3:45/4:30

Warm-down (300 m, 6 min)

300 alt 25 DA back, 25 sprint, 25 choice